Ten Tips to Increase Your NEAT Activity

Activity is NEAT! I am a big believer in the health benefits of activity. Exercise is important, but this post is more about activity that is lower intensity than we normally consider exercise.

Lately, there has been much press about the dangers of sitting for hours at a time and the benefits of NEAT (Non- exercise activity thermogenesis). I am not a medical or fitness professional, these are just tips that I find helpful.

Ten Tips For More Activity In Your Day!

1. Make a game of it:

Look for ways to sneak more movement into your day, this is a great creative exercise as well as a physical one. Find modest ways to reward yourself (more about that in a future post).

2. Stand if you can:

If you are standing, you are just more likely to move. Try standing during some of your daily activities you would normally be sitting such as reading, surfing the web, watching television. My kitchen counter is a perfect height for standing while using my laptop. Look around, you may have furniture or shelves that can double as a “standing desk”.

3. Move while you watch:

When watching television, get up and stretch or move around during television commercials. I’ve been known to practice the “Running Man” during commercials. Binge-watching Netflix? Give yourself a cue from the show and get up and move when you see the cue. Some examples of movement cues– every time there is a fight scene, a chase, a love scene, a main character says a common catch phrase, etc.

4. Talk and walk:

Move while talking on the phone. It is easy to “talk and walk” on a mobile phone. According to my Fitbit, I managed to cover 2 miles during a lengthy phone conversation with a certain well-known cable company. The extra movement was a consolation prize for having to spend 30 + minutes on the phone.

5. Take time to play:

While technically intentional exercise doesn’t count as “N.E.A.T.”, I found it helpful to have some fun, lightly active hobbies. In addition to practicing the “Running Man”, I’ve also been known to “hula hoop” while watching television. Other hobbies to try–juggle or learn to juggle, use a yo-yo, anything that gets you up and moving for a few minutes.

6. Dance like no one is watching:

Dance is an amazing workout and it is also a nice way to add a little more fun activity to your day. You can just play excellent music while you cook, work or clean and feel free to dance or “chair dance” when the music “moves” you. I know I naturally move more when I play upbeat music!

7. Go on a “Spring Cleaning” campaign:

Cleaning works whatever the season. One option is to choose a job on your “to do” list such as washing the windows of one room. Or if pressed for time, set a timer for 30 minutes (or however long you have) and pick a job or two and just see how much you can get done. I find setting a timer makes it more fun, and I work faster, which results in more vigorous beneficial activity.

8. Make it social:

Whenever possible include movement into your social life. Some ideas: take a walk after dinner, play pool or darts at the pub, go bowling, go dancing, engage in handicrafts (sitting and knitting while talking is more active just sitting and chatting).

9. Drink your water!

If like me, you have trouble getting yourself to drink 8 glasses of water a day–this tip will help. Please don’t go go to excess on this, I am referring to the commonly suggested 8 glasses of water in a day or something similar. Use a smaller glass or water bottle (about 8-16 ounces), go fill your bottle. Sip your water as you work. Refill a several times during the day. This will help in three ways:

First, you are getting up to fill your bottle.

Then you need to use the restroom more often, and will have another reason to get up and move.

Finally, you are also well hydrated which is important for looking and feeling your best.

10. Keep track:

Consider using a pedometer or other activity tracker and strive to meet or exceed 10,000 steps a day. I use a Fitbit One and love it!

There are a lot of activity tracking options, so you very likely would be able to find one that suits your preferences and budget. But if not, that’s fine.

The important thing is the movement–your body knows the truth even if you have no way of tracking. Don’t worry if you can’t do 10,000 steps yet, after all, a journey of 10,000 steps starts with a single step! Start wherever you are and gradually build up.

Discussion Topic: I am always interested in learning more ways to add healthy activity to my day. Do you have any tips? If so, feel free to share them in the comments section below!

Sam isn't really that "sly", but a college roommate thought so since she had Sly and The Family Stone on nearly constant rotation. When not editing Feeling Fit, Sam can be found pretending to be "sly" and "feeling fit"!

I’ve been trying to live a healthy lifestyle. I have to sit all day at a desk, so I don’t always get the exercise I need. This post has some great tips. Thanks for taking the time to share this information.

Excellent info! I have been doing a lot of these things for some time without realizing there was a name for it! I am a new mommy and do not always have the time for a traditional workout – but I try to walk around as much as I can – stand more often than not etc. Good to know it actually does have benefit and it wasnt just something I was imagining.